Chapter 7: Nutrition for Life

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Chapter 7 Nutrition for Life

• Section 1 Carbohydrates, Fats, and Proteins
• Section 2 Vitamins, Minerals, and Water
• Section 3 Meeting Your Nutritional Needs
• Section 4 Choosing a Healthful Diet

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Section 1 Carbohydrates, Fats, and Proteins

• Nutrition
• Science or study of food
• Way body uses food
• Study of how and why we make food choices

• Nutrients
• Substances in food
• Provide energy
• Help form body tissues
• Necessary for life and
• growth

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Six Classes of Nutrients

• Six classes of nutrients in food
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water

• Nutrients
• Need right amount each day
• Too little - weight loss, poor growth, death
• To much food - weight gain
• Improper nutrition - short-term and long-term
  health consequence

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Food Fuel for Your Body

• Food - fuel that runs body.
• Nutrients that provide energy - carbohydrates,
  fats, and proteins (NOT vitamins, minerals,
  water)
• Energy in food measured in calories.
• Metabolism - Chemical processes in body that
  breaks down and converts food to usable energy.

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Food Energy and Calories

• 1 gram of carbohydrate has 4 k/cal
• 1gram of protein has
• 4 k/cal
• 1 gram of fat has 9 k/cal

• Energy in food measured in kilocalories
  (calories).
• Kilocalorie is the amount of energy needed to
  raise the temperature of 1 kilogram (a little
  more than 4 cups) of water 1 degree Celsius.

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Calories from Food

• A balanced diet of carbohydrate, protein
  and fat should consist of the following
  percentages of your total calories consumed each
  day
• Note These percentages are for teens.
• Carbohydrates 45-65
• Fats 25-35
• Protein 10-35

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What do these foods have in common?

• Did you guess they are all carbohydrates?
• All foods that contain sugar or starch are
  carbohydrates.

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Carbohydrates Two Types

• Complex Carbohydrates
• (good carbs)
• Starches
• Larger sugar molecules, takes longer to be
  broken down and used by body
• Include
• Starch many glucose molecules linked together
• Glycogen made in the body, stored in the
  muscles and livers
• can be broken down to provide a quick source of
  glucose
• Fiber made of many glucose molecules
• found in fruits and vegetables
• cannot be digested by humans
• needed for healthy digestive system

• Simple Carbohydrates
• (bad carbs)
• Sugars
• Small molecule, broken down and used quickly as
  fuel
• Include
• Glucose (blood sugar)
• Only form of sugar that the body can convert to
  usable energy
• Fructose
• found naturally in fruit and honey
• Lactose (milk sugar)
• made by animals
• found in dairy products
• Sucrose (table sugar)
• found in candies

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Sugars Simple Carbs

• Provides energy for cells in the form of glucose
• All forms of sugar must be broken down into
  glucose before can be used by body for energy
• Some found naturally in foods (milk, fruits,
  vegetables)
• Some sugars added to foods (candy, baked goods,
  cereals)

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Starches Complex Carbs

• Type of complex carbohydrate
• Many sugar molecules hooked together
• Eaten in food and broken down into simple sugars
  then be used by body
• Mostly in plant foods
• Starchy vegetables - potatoes, legumes (beans and
  peas) grains (rice, corn, wheat)
• Daily Recommendation 45-65 of calories in
  diet should come from carbohydrates.
• Most of calories should come from complex
  carbohydrates

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Fiber Complex Carb

• Type of complex carbohydrate
• Provides little energy
• Cannot be digested by humans
• Absolutely necessary for digestion keeps
• colon healthy
• Moves material through intestine preventing
• constipation
• Helps prevent colon cancer and heart disease

• Two Types of Fiber
• Soluble Fiber dissolves in water, holds water
  in intestine increasing volume of material in
  digestive tract, help protect from heart disease,
  traps bad cholesterol in food eaten (lowers blood
  cholesterol)
• Insoluble Fiber adds bulk to feces, found in
  hard or stringy part of fruit, vegetables,
  legumes, whole grains

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What do these foods have in common?

• If you were thinking they are all fats, you are
  correct. Question are all dietary fats the
  same?

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Fats (and oils) Lipids

• Essential nutrient (our bodies need it to
  function properly)
• Adds texture, flavor, aroma to food
• Eating too much or the wrong kind - weight gain,
  heart disease, and cancer
• Fats - large molecules called triglycerides

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Facts About Fat (Lipids)

• Essential nutrient. (We need it).
• Provides energy, main form of energy storage in
  the body.
• Too little - lead to deficiency
• Too much - weight gain.
• Too much of the bad kind of fat can raise blood
  cholesterol levels
• Provides warmth and cushion
• Needed to make regulatory hormones, coating on
  nerve cells
• Add taste, texture to food, make us feel full.

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Types of Lipids

• Saturated Fats
• Most saturated fats -solid at room temperature
• Come from animal sources (meat, milk, ice cream,
  butter).
• Plant sources oils are hydrogenated become
  solid at room temperature (margarine made from
  corn oil)

• Unsaturated Fats
• Come from plants
• Tend to be liquid at room temperature
• Examples corn oil, safflower oil, olive oil,
  sesame oil

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Unsaturated Fats (Good Fats)

• Monounsaturated Fats
• Good fats help lower risk of heart disease
• Found in olive oil, canola oil, and peanut oil

• Polyunsaturated Fats
• Examples corn oil, sunflower oil, soybean oil
• Omega-3 oil found in fish and seafood is a
  polyunsaturated fat that can provide extra
  protection against heart disease

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Dietary Fats and Lipids to Eat With Caution

• Transfats
• Unsaturated fats formed when vegetables oils are
  made into hard margarines
• Labeled hydrogenated vegetable oils
• Increase the risk of heart disease
• Make processed foods go crunch

• Cholesterol
• Necessary for certain body functions
• Our liver makes cholesterol
• Found only in animals food sources (meats,
  fish, poultry, milk and eggs), not in plants
• Stick to inside of arteries to form plaque
• Increases chances of heart disease and stroke

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Proteins

• What are your favorite protein rich foods?

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Proteins

• Muscle, skin, hair, and nails made mostly of
  protein
• Protein helps build new cells, repair existing
  ones
• Needed to form hormones, enzymes and antibodies
• If not used immediately as fuel - stored as fat
• Made up of long molecule chains called amino
  acids
• 20 different amino acids in the body
• All 20 needed to make new cells
• 11 of the 20 can be made by the body
  (nonessential)
• 9 other amino acids must come from food
  (essential)

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Complete and Incomplete Proteins

• Complete Proteins foods that contain all 20
  amino acids that are necessary to build and
  repair tissue
• Foods Any animal source
• (milk, eggs, fish,
  beef, chicken,
• cheese)
• Incomplete Proteins foods that do not contain
  all 20 essential amino acids

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Creating a complete protein from incomplete
protein foods

• Combining different grains, legumes, nuts, fruits
  and vegetables will create a complete protein
  food that is low in fat.
• Examples - bean and rice burrito
• - peanut butter and jelly sandwich
• on whole wheat bread
• - mixed green salad with nuts,
• beans and vegetables

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Vitamins and Minerals

• Function of Dietary Vitamins and Minerals
• Help the body work properly
• Build the immune system
• Support growth and development
• Help organs and cells work properly
• Build bones and teeth
• Assist body in using carbohydrates for energy

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Two Types of Vitamins

• Fat Soluble Vitamins
• Dissolve in fat
• Stored in fat tissue in body
• Vitamins A, D, E, K
• Best food sources dark green vegetables, whole
  grains, peas, nuts, beans

• Water Soluble Vitamins
• Dissolve in water
• Not stored in body urinated out if not used
• Vitamins B1, 2, 3, 5, 6, 12, folate (B9), Biotin
  (B7), C
• Best food sources meat, grains, nuts, eggs,
  beans, fruits, vegetables

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Fat-Soluble Vitamins

• Vitamin / Foods That Have It
• Vitamin E Vegetable oils, beans, peas, nuts,
  dark-green vegetables, whole grains
• Vitamin K Leafy vegetables (spinach, kale,
  broccoli) also produced in intestine by bacteria

• What It Does
• Protects cell membranes from damage by connecting
  to free radicals in blood (extra oxygen atoms)
  that can cause damage to cells
• Aids in blood clotting

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Water-Soluble VitaminsNot stored in body.
Needed for release of energy from carbohydrates,
fats and proteins.

• What It Does
• Needed to produce energy from foods eaten,
  for metabolism and other important body functions
• Promotes healthy gums and teeth, aids wound
  healing, aids iron absorption, acts as
  antioxidant protects body cells from damage

• Vitamin / Foods that Have It
• B1, B2, B3, B5, B6, B12 breads, cereals, beans,
  meat, dairy products, eggs, green vegetables
• Vitamin C- Citrus fruits, melons, strawberries,
  green vegetables, peppers

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Minerals

• Needed for processes -enzyme activity, bone
  formation
• Needed in small amounts
• 20 essential for good health
• Taking a vitamin and mineral supplement can
  prevent nutrient deficiency (not having enough of
  a nutrient to maintain good health)
• Best source for vitamins FOOD, NOT VITAMIN PILL

• Calcium
• Chromium
• Copper
• Fluoride
• Iodine
• Iron
• Magnesium
• Potassium
• Phosphorus
• Selenium
• Sodium
• Sulfur
• Zinc

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Water

• Can only live few days without water
• Essential for all body functions
• Extra water cannot be stored in body must take
  in water as it leaves your body (sweat, urine,
  feces, breathing)
• Must take in at least 2.5 quarts per day to
  replace normal water loss
• Can get water from foods
• About 80-90 of weight of fruits and vegetables
  is water
• Caffeine / alcoholic beverages causes body to
  excrete extra water
• Dehydration can cause thirst, headache, fatigue,
  loss of appetite, dry eyes and mouth, nausea,
  confusion and constipation
• When you sweat you lose water weight (not fat)